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  6. Cauliflower vs. Nopales

Cauliflower vs. Nopales — In-Depth Nutrition Comparison

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How are cauliflower and nopales different?

  • Cauliflower is richer in vitamin C, folate, vitamin B5, vitamin B6, vitamin K, and choline, while nopales are higher in calcium, manganese, vitamin A, and magnesium.
  • Cauliflower covers your daily need for vitamin C, 43% more than nopales.
  • Cauliflower contains 19 times more folate than nopales. Cauliflower contains 57µg of folate, while nopales contain 3µg.

Cauliflower, raw and Nopales, raw types were used in this article.

Infographic

Cauliflower vs Nopales infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 49% 23% 22% 17% 6.8% 6.9% 2.7% 60% 3.8%
Contains more PotassiumPotassium +16.3%
Contains more PhosphorusPhosphorus +175%
Contains more MagnesiumMagnesium +246.7%
Contains more CalciumCalcium +645.5%
Contains more IronIron +40.5%
Contains more CopperCopper +33.3%
Contains less SodiumSodium -30%
Contains more ManganeseManganese +194.8%
Contains more SeleniumSelenium +16.7%
~equal in Zinc ~0.25mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 31% 7.7% 0% 0% 3% 9.5% 7.7% 10% 16% 0% 13% 2.3% 4%
Contains more Vitamin CVitamin C +418.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +316.7%
Contains more Vitamin B2Vitamin B2 +46.3%
Contains more Vitamin B3Vitamin B3 +23.7%
Contains more Vitamin B5Vitamin B5 +299.4%
Contains more Vitamin B6Vitamin B6 +162.9%
Contains more Vitamin KVitamin K +192.5%
Contains more FolateFolate +1800%
Contains more CholineCholine +506.8%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Nopales DV% diff.
Vitamin C 48.2mg 9.3mg 43%
Calcium 22mg 164mg 14%
Folate 57µg 3µg 14%
Manganese 0.155mg 0.457mg 13%
Vitamin B5 0.667mg 0.167mg 10%
Vitamin B6 0.184mg 0.07mg 9%
Magnesium 15mg 52mg 9%
Vitamin K 15.5µg 5.3µg 9%
Choline 44.3mg 7.3mg 7%
Phosphorus 44mg 16mg 4%
Vitamin A 0µg 23µg 3%
Vitamin B1 0.05mg 0.012mg 3%
Iron 0.42mg 0.59mg 2%
Vitamin B2 0.06mg 0.041mg 1%
Protein 1.92g 1.32g 1%
Vitamin E 0.08mg 0mg 1%
Fiber 2g 2.2g 1%
Copper 0.039mg 0.052mg 1%
Potassium 299mg 257mg 1%
Carbs 4.97g 3.33g 1%
Saturated fat 0.13g 0.016g 1%
Fructose 0.97g 1%
Vitamin B3 0.507mg 0.41mg 1%
Calories 25kcal 16kcal 0%
Fats 0.28g 0.09g 0%
Net carbs 2.97g 1.13g N/A
Sugar 1.91g 1.15g N/A
Zinc 0.27mg 0.25mg 0%
Sodium 30mg 21mg 0%
Selenium 0.6µg 0.7µg 0%
Monounsaturated fat 0.034g 0.018g 0%
Polyunsaturated fat 0.031g 0.05g 0%
Tryptophan 0.02mg 0.014mg 0%
Threonine 0.076mg 0.04mg 0%
Isoleucine 0.071mg 0.049mg 0%
Leucine 0.106mg 0.077mg 0%
Lysine 0.217mg 0.059mg 0%
Methionine 0.02mg 0.015mg 0%
Phenylalanine 0.065mg 0.049mg 0%
Valine 0.125mg 0.059mg 0%
Histidine 0.056mg 0.025mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
3% 94%
Protein: 1.32 g
Fats: 0.09 g
Carbs: 3.33 g
Water: 94.12 g
Other: 1.14 g
Contains more ProteinProtein +45.5%
Contains more FatsFats +211.1%
Contains more CarbsCarbs +49.2%
Contains more OtherOther +50%
~equal in Water ~94.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
19% 21% 60%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +88.9%
Contains less Sat. FatSaturated fat -87.7%
Contains more Poly. FatPolyunsaturated fat +61.3%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients
  2. Nopales - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168571/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.